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The Six-Pack Ab Workout That Will Get You Shredded



Over the past decade or so, the six-pack has become the holy grail of men’s fitness, adorning countless magazine covers and motivating millions of workout sessions.

The good news is that you don’t have to be like Patrick Bateman and do 1000 crunches each morning to get a six-pack. There are plenty of diverse and challenging ways of firing up your abs, while subtly working many other parts of your body as an added bonus.

The simple and effective workout below is designed to develop that all-important washboard stomach. But it won’t just make you look good: it will also increase your functional strength, rotational power, and muscular endurance at the same time. Everyone’s a winner.

Perform the workout once a week. It doesn’t require much time, so you can easily add it to the end of your normal workout.

The Workout

Perform the following circuit three times over.

25 kettlebell swings
6 ab wheel rollouts
10 around the world’s (in each direction)
30 seconds flutter kicks
30 seconds T-stabilisation (side to side)
30 seconds Russian twists
One plank to failure

Once you’re comfortable doing three cycles, push yourself by moving up to four, then five repetitions.

The Kettlebell Swing

I’m sometimes asked if I could recommend just one exercise, what would it be. The kettlebell swing is my answer.

This is a fantastic exercise that helps generate power, burn fat, increase aerobic capacity and muscular endurance. Whilst not an abdominal isolation exercise (it actually works your hamstrings, glutes, quads, lower back and shoulders too), I’ve included it in this ab workout because it requires the abs to be in their natural, braced position. The movement places significant demand on your abdominal throughout the exercise.

Ab Wheel Rollouts

This is the most advanced exercise in the workout. The following day is rarely fun after a good set of ab wheel rollouts!

The difficulty is in the amount of movement you are able to achieve with good form whilst still being able to draw yourself back to the start position.

If you find yourself struggling to get completely flat, consider working on your laterals, which are required to be strong as your range of motion increases. Standing pulldowns on a lat pull machine are a good way to start.

Around The World

This is the second kettlebell exercise in the workout, which again works your abdominal from their natural braced position.

You’ve got to watch your form when doing this one: I’d suggest performing it in front of a mirror to make sure that your hips stay in line. You can expect a little sway back and forth if you are going heavy, but your overall structure must stay intact.

Incidentally, this exercise will also work muscles in your upper body including the lats and rhomboids.

Flutter Kicks

Flutter kicks mimic the kind of kicking you would perform when swimming and provide a fantastic exercise for hitting those lower abs.

Developing strong lower abs will cultivate that washboard stomach aesthetic.They are tucked just behind the part of your stomach that is generally hardest to shift fat from, so spend time developing this area and as you lean up you’ll be pleased to see your muscles shine through.

T- Stabilisation

I’ve included the T-stabilisation exercise in the workout to allow you to get a feel for how comfortable you are moving your weight from side to side.

The T- Stabiliser is a great exercise to develop your abs and obliques whilst enhancing your stability and balance.

Russian Twists

I’ve included Russian twists in this workout to hit your obliques, which are the muscles to the side of your abdominals. Developing these muscles will give your torso a well rounded and muscular appearance.

On a functional level, Russian twists will help you develop rotational power, which will assist in sports such as boxing, golf, tennis and hockey.


The plank is the quintessential abdominal/core exercise. Any workout regime that left it out would be a little hollow.

You can make this exercise more challenging by moving from a straight arm position down onto your elbows and back up again, taking care not to allow your hips to move from side to side.

Planking to failure means holding the position until you can do so no longer.


Do Fitness Trackers Really Work?



This article was written by K. ALEISHA FETTERS and was originally published on

THE QUESTION: I’M constantly looking at my fitness tracker. But how much can I really rely on what it’s telling me?

The expert: Ray Browning, Ph.D., director of the Physical Activity Energetics/Mechanics Lab at Colorado State University

The answer: It depends what, exactly, you’re tracking and which brand you’re wearing.

Why? These fitness devices track everything—from calories burned to steps taken—with their built-in accelerometers. And as the name suggests, they only detect acceleration (changes in motion), not exertion. They don’t have any idea if your arm is wielding a candy bar or a 50-pound dumbbell.

That’s why, as you may or may not have noticed, your tracker gives you little to no credit for some of your workouts. A lot of strength training exercises—not to mention biking—all read like you’re just chilling out on the couch, Browning says. Remember: If your tracker is not bouncing around, it’s not counting your exercise.

In one recent study published in Medicine & Science in Sports & Exercise, trackers’ calorie expenditure (one subset of the genre) was found to be between 10 and 15 percent off, on average, which isn’t so bad. Researchers asked 30 men and 30 women to complete a 69-minute workout that included 13 different activities—from writing at a computer and playing Wii tennis to running and shooting hoops. They then compared the readings from eight fitness trackers against those from portable (and far more accurate) metabolic analyzers.

The BodyMedia FIT, Fitbit Zip, and Fitbit One, were the most accurate (with 9.3, 10.1, and 10.4 error ratings, respectively), while the Jawbone Up, Actigraph, Directlife, Nike Fuel Band, and Basis Band, brought up the rear (with 12.2, 12.6, 12.8, 13.0, 23.5 percent error ratings, respectively).

But if you put too much faith in even the most accurate trackers—basing your calorie intake on how many calories your device says you’re burning—you could end up gaining, not losing weight, Browning says. For instance, if your fitness tracker says you’ve burned 3,000 calories today, you may have actually only burned 2,500.

The smartphone apps for some of these fitness trackers will let you manually enter exercises to get a more accurate calorie-burn total, but even if your tracker knows your height, weight, age, and gender, the calorie-estimate could be off, of course. (the accuracy of cardio machine calorie-counters is another matter.)

There is a silver lining, though: “These fitness trackers may not be accurate in counting calories, but their results are repeatable,” says Browning. If you do the exact same thing two days in a row, you can expect the same tallies from your tracker. That means you can easily use them to track your progress. Have you burned more calories today than yesterday? Taken more steps? You can trust that info.

And progress, in the end, is what will make you fitter and faster.

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Top 5 Busted Workout Myths



Most people have a goal in mind when they workout in the gym. But frequently our goals and our workouts can be driven by common myths that we hear at the gym. Debunking some of these common myths can help you stop wasting time and energy.

This will also prevent you from being disappointed because you are not seeing results you had in mind.

 Myth No. 1


Lifting more weight recruits more muscle fibers and results in growth, but it’s not the only means you can use to stimulate muscle gains. “Muscle can be built in a wide variety of rep ranges,” says John Meadows, C.S.C.S., a competitive bodybuilder and physique coach (mountaindogdiet .com). “The scientific research has demonstrated that overall volume of weight is what builds muscle over time, not just how heavy the weight is.”

Lighter training allows you greater volume (sets and reps) in a given workout without taxing your joints and connective tissues. It can also allow you to establish a better “mind-muscle connection,” whereby you get a better contraction in your muscles by thinking about them working while you lift. “And for muscle groups that act on smaller joints, such as arms, shoulders, and calves,” says Meadows, “lighter weights can be more effective than heavier ones, as these areas can become thrashed with heavy loading.” Think about how much you can curl—it hasn’t increased over the years like your bench press, but if you’ve been consistent, your arms are bigger. Isolation exercises work best with lighter loads.

Myth No 2.


The truth of the matter is that building muscle is a rather complex process and a function of many physiological mechanisms, which collectively ignite our anabolic pathways. Which means variations in rep ranges, training techniques, lifting speeds, and more

As for muscle definition, this is something that results from achieving a body fat percentage of about 10% and lower (obviously the lower you get, the more definition you will display). Lifting lighter weights for high reps is certainly not going to be solely responsible for making this occur, as some people seem to wrongly believe. Only a sound nutritional regimen, coupled with consistent cardio workouts and intelligent supplementation (in conjunction with your resistance training program) can push the body to rid itself of fat through increased calorie burn and boosted metabolic rate. 

Myth No. 3


Over the past decade, the notion of nutrient timing has gained steam. The idea, despite conflicting research, is that consuming protein right after a weight workout (up to an hour, usually) will maximize the muscle-building effect of the session. While many experts believe there’s value to this “post-workout window” theory, most still acknowledge that the overall amount of food you eat has the greatest effect. As long as you hit the number of calories you need daily, along with the right combo of macronutrients, you’ll grow.

A meta-analysis of 23 studies published by the International Society of Sports Nutrition in 2013 found that research does not support the claim that protein consumption within one hour after training—or one hour before—is significantly beneficial for increasing strength or muscle mass. Furthermore, the researchers observed that cases, where protein taken around workout time, did yield a positive effect were due to an overall increase in protein intake—not the timing of it.

Myth No. 4


You’ve probably been doing crunches since “gym” was something slotted between lunch and recess, but they’re an ineffective way to get a true six-pack. Instead, experts say toned abs come from a combination of interval training, utilizing carbs effectively, getting adequate sleep, keeping your stress levels low, and of course, selecting the right training moves. “If you look at big bodybuilders with block abs, they’re not getting those from crunches,” says personal trainer and strength coach Eric Allen. “They’re getting them from squats, deadlifts, and chinups.”

Myth No. 5


Stand at the door of your gym and watch the next 10 people walk in. You’ll likely be observing a traffic jam at the treadmills. Yet the most effective way to organize your workout is to strength train first, and hit cardio second. “Running or doing other cardio first will reduce glycogen levels, which can prevent you from training as hard as you need to,” Allen explains. “On the other hand, weight training first will increase levels of testosterone and cortisol, both of which are beneficial to your workout.”

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Should You Try Cryotherapy



There is new a way that athletes have started to recovery from injuries and its called Cyrotherapy. Imagine stepping into a giant steel cylinder that pumps in nitrogen for 2-3 minutes. The smoke filling the cylinder looking like a science fair experiment all while you stand in your underwear and freeze your ass off.

Most people would avoid trying it all together, but before you follow the crowd you should know about some of the benefits of Cryotherapy.

Cryotherapy treatment is the local or general use of low temperatures in medical therapy. In other words, cryotherapy treatment is a cooling treatment that requires spending a short period of time in a “cryosauna” where the temperature drops as low as -300 degrees Fahrenheit. Cryotherapy treatment is quickly becoming popular due the prospect of its ability to heal injuries and slow the signs of aging.


 According to the US Cryotherapy website, the benefits of cryotherapy treatment include the following:

  • Faster muscle recovery
  • Promotes healthier skin complexion
  • Invigorates the mind
  • Improves sleep pattern
  • Assists with cellulite reduction
  • Effective with chronic pain management
  • Faster surgical recovery
  • Reduce stress and anxiety
  • Improved immunity (with regular treatment)


When we subject our bodies to ice cold temperatures, our bodies go in to a “flight or fight” response that is meant to keep us freezing.

As the cryosauna exposes our skin to super-cold temperatures, our bodies go in to survival mode.

This causes your blood supply to flow to your most vital organs in order to relay more oxygen and nutrients. Once you leave this super-cold environment, the enriched and less toxic blood is flushed back into the rest of the body.

Superstar athletes such as Lebron James and Floyd Mayweather have further fueled the recent popularity of whole body cryotherapy treatment.

But with any new treatment review the spa centers for customer reviews and speak to your doctor.


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